Outlaw 20.06.2012

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec. Score: 50 kg
1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec. Score: 90 kg

Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.

• Score: 5+6/3+5/4+1/1+5 @ same Deficit-Level from last week

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.

• Score: 20/30/30/30 kg

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

•  Score: MOD 4x5 each 1-Leg Pezzi Ball Bridges 

 M/F/S - 2/5/2